Wednesday May 19th – Diamond Hill CrossFit
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Wednesday May 19th

18
May

Wednesday May 19th

2014 REGIONAL EVENT 6

WORKOUT GOALS
1.) Get as close as you can to the second row.
2.) Use moderate loading on the deadlift; consider a loading that allows for multiple sets of 10+ reps.
3.) It’s ok if you don’t finish this workout. Think of this as an AMRAP 21.

RX
FOR TIME
50 Calorie Row
50 Box Jump Overs (24/20”)
50 Deadlifts (185/125#)
50 Wall Balls (20/14#) 
50 Ring Dips
50 Wall Balls
50 Deadlifts
50 Box Jump Overs
50 Calorie Row
– Time Cap = 21:00

LEVEL 2
FOR TIME
50 Calorie Row
50 Box Jump Overs (20/14”)
50 Deadlifts (135/95#)
50 Wall Balls (16/10#)
25 Ring Dips
30 Wall Balls
30 Deadlifts
30 Box Jump Overs
30 Calorie Row
– Time Cap = 21:00

LEVEL 1
FOR TIME
30 Calorie Row
30 Box Step Overs (20/14”)
30 Deadlifts (95/65#)
30 Wall Balls (12/8#)
30 Push-ups
30 Wall Balls
30 Deadlifts
30 Box Step Overs
30 Calorie Row
– Time Cap = 21:00

Accessory

Rest, stretch, and recover

Stretching

3 SETS
:30 Seated Torso Twist / Side
:30 Seated Reach

Notes

21:00 time cap.
 Get as close to the second calorie row as possible. It’s ok if you don’t finish this workout. When it was first programmed for the CrossFit Regional Qualifiers in 2014, very few athletes finished it. Your goal is to practice cycling  7-10+ reps at moderate loadings and moderate movement difficulties at higher volume. We recommend that you can perform 15+ reps of each movement as Rx’d if you plan on doing this workout Rx’d. If you need to scale, consider adjusting the deadlift weight and ring dip loading first and then changing the remaining movements based upon your ability to perform sets of 10+ reps or more continually. If you struggle to hold a set of 10 wall balls at Rx’d weight, then consider reducing the loading first and then the reps.  Keep in mind that as long as you can move safely and as long as you feel comfortable, today is a good today to take on this higher volume workout because there is a 21:00 time cap.

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